Warm Up: 
10/7 Cal  
100 Jump Rope
:50 Wall Sit 

2x
15 Banded Good Mornings
15 Band Pull Apart
Lateral Band Walk 

3 rounds
500m/400m Row
12 Deadlifts
9 HPC 
Max Rep Push Ups --> Go to failure
Rest :90 
*Deadlift and HPC weight should allow you to complete 9 HPC without a whole lot of concern
**Push ups, scale to get volume
- Incline, banded, knees, etc

Fitness: SUMO Deadlift 
8-6-4-8-6-4
*second set of 8-6-4 should be heavier than your first 

AMRAP x 15 Minutes 
12 Wall Ball
200m
12 Db Suitcase Step Up
:20 Pillar Plank 

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At Home Workout Challenge:
EMOM 12: Alternate Moves each round
Minute 1 :45 Thrusters/Squat jumps/ Air Squats
Minute 2 :45 Push Ups/ Burpees/ Up Downs
Minute 3 :45 Flutters

then..
1-10 Sit Up/ Russian Twist
* Over and back = 1 Russian Twist